Today

One reframe per day, chosen for you. Your only job is to catch the old thought when it shows up — and swap it.

The daily rhythm

Three touchpoints. Under five minutes total.

Morning — install it (2 min). Read today's reframe. Say the new thought out loud once. It will feel a little fake. That's normal; say it anyway.

During the day — catch and swap (10 sec each). When the old thought fires — and it will — don't argue with it. Just run the swap: say the new thought, then get back to what you were doing. Every catch is a rep.

Evening — check the tape (1 min). One question before bed: did I catch it today? Yes: good, that's a rep in the bank. No: also fine — noticing you missed it is the skill starting to form. Tomorrow's a new round.

When something specific is hitting hard

The daily reframe is a general workout. If a specific fight is in front of you — a craving, a rejection, a heavy season — go get the specific tool:

• Something hurts today → On Hard Days
• The voice says you're behind or broken → When You Feel Not Good Enough
• A person is the problem → When People Are Hard to Deal With
• You're avoiding something → When You Don't Feel Like Doing It
• You're stuck waiting → When You're Waiting for Things to Change
• Everything feels heavy → When Life Feels Heavy

Fighting one long battle — a habit, an addiction, a doubt spiral? Use a Focus Plan instead: a few weeks of reframes sequenced for that exact fight.